1 00:00:03,520 --> 00:00:09,080 Speaker 1: Welcome to Before Breakfast, a production of iHeartRadio. Good Morning. 2 00:00:10,240 --> 00:00:16,079 Speaker 1: This is Laura. Welcome to the Before Breakfast podcast. Today's 3 00:00:16,079 --> 00:00:22,400 Speaker 1: tip is about how not to crash on weekends. Being 4 00:00:22,440 --> 00:00:25,800 Speaker 1: a bit more careful about sleep during the week means 5 00:00:25,840 --> 00:00:29,960 Speaker 1: you can enjoy your discretionary time on weekends without having 6 00:00:30,000 --> 00:00:35,800 Speaker 1: to spend that time overcoming weekday exhaustion. Today's tip, like 7 00:00:35,840 --> 00:00:38,560 Speaker 1: a few others this week, comes from my new book 8 00:00:38,720 --> 00:00:43,400 Speaker 1: Tranquility by Tuesday, Nine Ways to calm the chaos and 9 00:00:43,479 --> 00:00:47,760 Speaker 1: make time for what matters. This book shows how one 10 00:00:47,800 --> 00:00:51,400 Speaker 1: hundred and fifty people became more satisfied with their time 11 00:00:52,000 --> 00:00:56,360 Speaker 1: as they followed my nine favorite time management rules. One 12 00:00:56,360 --> 00:00:59,560 Speaker 1: of those rules, indeed, the first rule, is to give 13 00:00:59,600 --> 00:01:04,800 Speaker 1: yourself of bedtime. Many people have a very strong sleep 14 00:01:04,959 --> 00:01:08,520 Speaker 1: set point. Let's say you need seven and a half 15 00:01:08,560 --> 00:01:11,479 Speaker 1: hours of sleep a day, which is a pretty common number. 16 00:01:12,480 --> 00:01:14,840 Speaker 1: If you sleep six and a half hours for a 17 00:01:14,880 --> 00:01:18,039 Speaker 1: few days in a row, your body is going to 18 00:01:18,200 --> 00:01:22,279 Speaker 1: force you to make that time up. That's why people 19 00:01:22,280 --> 00:01:25,720 Speaker 1: crash on the couch while watching TV, or fall asleep 20 00:01:25,760 --> 00:01:29,000 Speaker 1: while putting their kids to bed, or sleep through alarms, 21 00:01:29,640 --> 00:01:33,520 Speaker 1: or hit snooze three times or sleep in and nap 22 00:01:33,880 --> 00:01:38,160 Speaker 1: on weekends. Now, there is nothing wrong with a nice 23 00:01:38,240 --> 00:01:41,840 Speaker 1: nap on a weekend afternoon, but if you work a 24 00:01:41,920 --> 00:01:45,919 Speaker 1: full time job, most of your potential leisure and family 25 00:01:46,000 --> 00:01:50,040 Speaker 1: time is likely going to happen on weekends. Do you 26 00:01:50,120 --> 00:01:53,520 Speaker 1: really want to spend this potential leisure and family time 27 00:01:54,400 --> 00:01:58,960 Speaker 1: sleeping off a weekday debt? It might be nicer to 28 00:01:59,200 --> 00:02:01,480 Speaker 1: go for an early morning run or bike ride with 29 00:02:01,480 --> 00:02:04,520 Speaker 1: a friend and then still get to spend the whole 30 00:02:04,600 --> 00:02:08,440 Speaker 1: day with your family versus sleeping in later if that's 31 00:02:08,480 --> 00:02:12,239 Speaker 1: even possible, or crashing on the couch at some inopportune 32 00:02:12,280 --> 00:02:15,440 Speaker 1: point if it is not. It might be better not 33 00:02:15,480 --> 00:02:17,960 Speaker 1: to be groggy when your kids get up early, which 34 00:02:18,200 --> 00:02:21,520 Speaker 1: then leads to you bickering with your spouse over who covers, 35 00:02:22,120 --> 00:02:24,600 Speaker 1: and then both of you crashing during any little kid 36 00:02:24,720 --> 00:02:30,440 Speaker 1: naps rather than getting some waking leisure time. Weekend hours 37 00:02:30,520 --> 00:02:35,360 Speaker 1: can be wonderful hours. Cutting sleep short during the week 38 00:02:36,000 --> 00:02:41,639 Speaker 1: means you are substituting weekend sleep hours for weekday hours. Now, 39 00:02:41,720 --> 00:02:45,280 Speaker 1: that might make sense if those waking weekday hours were 40 00:02:45,320 --> 00:02:48,919 Speaker 1: of higher quality than the weekend hours you are giving up, 41 00:02:49,960 --> 00:02:51,720 Speaker 1: But think about it for a few minutes, and you'll 42 00:02:51,720 --> 00:02:56,639 Speaker 1: see that for many people, they probably aren't. Most adults 43 00:02:56,639 --> 00:02:58,840 Speaker 1: have to wake up at a set time for work 44 00:02:59,280 --> 00:03:03,400 Speaker 1: or family responsibilities. What changes is the time people go 45 00:03:03,480 --> 00:03:07,359 Speaker 1: to bed. We often stay up late, scrolling around online 46 00:03:07,480 --> 00:03:11,480 Speaker 1: or streaming that next show. That is what we are 47 00:03:11,560 --> 00:03:16,480 Speaker 1: choosing instead of being alert and well rested for the weekend. 48 00:03:18,160 --> 00:03:19,960 Speaker 1: So why not put a stop to the late night 49 00:03:20,040 --> 00:03:22,400 Speaker 1: scrolling or TV watching and go to bed on time? 50 00:03:23,440 --> 00:03:26,600 Speaker 1: Tranquility by Tuesday. Rule number one is to give yourself 51 00:03:26,680 --> 00:03:30,160 Speaker 1: a bedtime. If you get the amount of sleep you 52 00:03:30,240 --> 00:03:33,360 Speaker 1: need each night, you won't enter the weekend with a 53 00:03:33,400 --> 00:03:37,280 Speaker 1: sleep debt that must be paid. That means you'll be 54 00:03:37,360 --> 00:03:41,280 Speaker 1: able to take full advantage of your weekend. You can 55 00:03:41,360 --> 00:03:44,720 Speaker 1: exercise or do other personal pursuits in the early mornings 56 00:03:44,720 --> 00:03:48,200 Speaker 1: and still have enough energy for your family. If you've 57 00:03:48,200 --> 00:03:50,560 Speaker 1: got little kids who wake up early, you won't feel 58 00:03:50,600 --> 00:03:54,600 Speaker 1: so desperate. You'll be able to enjoy some leisure time 59 00:03:54,720 --> 00:03:56,840 Speaker 1: during their naps or when you trade off with your 60 00:03:56,840 --> 00:04:01,400 Speaker 1: partner or after they go to bed, rather than simply crashing. 61 00:04:02,960 --> 00:04:05,920 Speaker 1: I think that sounds like a good trade off. That's 62 00:04:05,920 --> 00:04:07,680 Speaker 1: why I do my best to be in bed with 63 00:04:07,720 --> 00:04:11,800 Speaker 1: the lights out by eleven pm every night. I need 64 00:04:11,840 --> 00:04:14,160 Speaker 1: to wake up at six thirty in the morning most mornings, 65 00:04:14,680 --> 00:04:17,080 Speaker 1: and I need about seven and a half hours of sleep. 66 00:04:18,200 --> 00:04:20,279 Speaker 1: When I do that consistently, I wake up at the 67 00:04:20,320 --> 00:04:23,760 Speaker 1: same time on weekends and I can enjoy some quiet 68 00:04:23,760 --> 00:04:27,320 Speaker 1: reading or a long run and still make it back 69 00:04:27,320 --> 00:04:32,039 Speaker 1: for kid activities and weekend family adventures. Now, I know 70 00:04:32,120 --> 00:04:35,159 Speaker 1: that a bedtime doesn't exactly sound like a ton of fun. 71 00:04:36,160 --> 00:04:40,760 Speaker 1: It conjures up all those power struggles from childhood. But again, 72 00:04:40,839 --> 00:04:43,159 Speaker 1: since most of us need to wake up at set 73 00:04:43,160 --> 00:04:47,279 Speaker 1: times on weekday mornings, think of it this way. Going 74 00:04:47,279 --> 00:04:52,320 Speaker 1: to bed early is how grown ups sleep in. Now 75 00:04:52,400 --> 00:04:57,120 Speaker 1: doesn't that sound indulgent? So figure out what time you 76 00:04:57,160 --> 00:04:59,840 Speaker 1: need to wake up on weekdays, figure out how much 77 00:05:00,200 --> 00:05:05,279 Speaker 1: you need, count back, and embrace this bedtime. If you 78 00:05:05,360 --> 00:05:09,080 Speaker 1: observe it faithfully, you will no longer need to crash 79 00:05:09,120 --> 00:05:14,040 Speaker 1: on weekends. You can be energized and awake to enjoy 80 00:05:14,600 --> 00:05:20,599 Speaker 1: your days off in the meantime. This is Laura. Thanks 81 00:05:20,600 --> 00:05:32,280 Speaker 1: for listening, and here's to making the most of our time. Hey, everybody, 82 00:05:32,480 --> 00:05:34,560 Speaker 1: I'd love to hear from you. You can send me 83 00:05:34,600 --> 00:05:38,240 Speaker 1: your tips, your questions or anything else. Just connect with 84 00:05:38,279 --> 00:05:42,680 Speaker 1: me on Twitter, Facebook, and Instagram at Before Breakfast Pod. 85 00:05:43,360 --> 00:05:48,800 Speaker 1: That's b the number four then Breakfast pod. You can 86 00:05:48,839 --> 00:05:52,360 Speaker 1: also shoot me an email at Before Breakfast Podcasts at 87 00:05:52,360 --> 00:05:55,640 Speaker 1: iHeartMedia dot com that before Breakfast is spelled out with 88 00:05:55,680 --> 00:05:58,320 Speaker 1: all the letters. Thanks so much, should I look forward 89 00:05:58,320 --> 00:06:07,320 Speaker 1: to staying in touch. Before Breakfast is a production of iHeartRadio. 90 00:06:07,920 --> 00:06:13,360 Speaker 1: For more podcasts from iHeartRadio, visit the iHeartRadio app, Apple Podcasts, 91 00:06:13,440 --> 00:06:17,799 Speaker 1: or wherever you listen to your favorite shows.